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Exercise

Barbell Romanian Deadlift

The Barbell Romanian Deadlift is a compound strength exercise that builds hamstring and glute strength while improving hip control.

Strength exercises

Powerlifting exercises

Bodybuilding exercises

Legs

Glutes

Back

Barbell

Fatigue level

Low 3/3 High

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Barbell Romanian Deadlift

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Barbell Romanian Deadlift

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The Barbell Romanian Deadlift (RDL) is a compound barbell exercise that focuses on controlled hip hinging with minimal knee bend. By keeping the bar close to the body and emphasizing a steady lowering phase, the movement places consistent tension on the back side of the lower body.

The exercise mainly targets the hamstrings and glutes, with the lower back working to maintain a stable torso position. Grip and upper-back muscles assist in holding the bar, helping keep the movement controlled and the load evenly managed throughout the range.

The Barbell Romanian Deadlift is widely used in strength and muscle-building programs, as well as athletic training. It is especially effective for developing strong hips, improving pulling mechanics, and building lower-body strength without the explosive demands of a full deadlift.

How to Perform the Barbell Romanian Deadlift

Stand with feet hip-width apart, holding a barbell in front of your thighs with an overhand grip slightly wider than shoulder-width.
Brace your core and maintain a neutral spine position while slightly bending your knees to establish your starting position.
Inhale and initiate the movement by hinging at your hips, pushing your buttocks backward while keeping your back flat and shoulders retracted.
Lower the barbell by sliding it down your thighs toward your feet, maintaining a slight bend in your knees throughout the movement.
Continue the descent until you feel a stretch in your hamstrings, typically when your torso is nearly parallel to the floor and the barbell is around mid-shin level.
Maintain a strong grip on the barbell and keep your shoulder blades pulled together to protect your lower back during the entire range of motion.
Exhale as you reverse the movement by driving your hips forward, engaging your hamstrings and glutes to return to the standing position.
Keep the barbell close to your legs throughout the entire movement and fully extend your hips at the top position before beginning your next repetition.

Important information

Keep your back flat and chest up throughout the entire movement—rounding your lower back significantly increases injury risk.
Focus on the hip hinge pattern rather than squatting; your knees should bend only slightly while most of the movement comes from your hips.
If you're new to this exercise, practice the movement pattern with just the barbell or even a wooden dowel before adding substantial weight.
The barbell should remain in contact with your legs during the entire movement to maintain proper form and leverage.

FAQ - Barbell Romanian Deadlift

What muscles does the Romanian Deadlift target?

The Romanian Deadlift primarily targets the posterior chain, with major emphasis on the hamstrings, glutes, and erector spinae. Your lower back, traps, and grip strength are also significantly engaged as stabilizers throughout the movement.

How is the Romanian Deadlift different from a conventional deadlift?

The RDL emphasizes the hip hinge pattern with minimal knee bend, while conventional deadlifts involve greater knee flexion and lifting from the floor. RDLs maintain constant tension on the hamstrings and typically start from a standing position rather than lifting the weight from the ground.

What are the most common form mistakes with the Romanian Deadlift?

The most common mistakes include rounding the lower back, bending the knees too much, not pushing the hips back far enough, and lowering the weight too far beyond mobility limits. Focus on maintaining a neutral spine, hinging at the hips, and only lowering the bar to mid-shin or where you feel a strong hamstring stretch.

How can I make the Romanian Deadlift easier or more challenging?

For an easier variation, use dumbbells or a lighter barbell and focus on perfecting form with partial range of motion. To increase difficulty, add weight progressively, slow down the eccentric (lowering) phase, incorporate deficit RDLs (standing on a platform), or try single-leg variations to challenge stability.

How often should I include Romanian Deadlifts in my training program?

Most lifters benefit from performing RDLs 1-2 times per week with at least 48 hours between sessions to allow for hamstring recovery. If you're also doing conventional deadlifts or other intensive hamstring work, consider scheduling RDLs on separate days to optimize recovery and performance.

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Primary Muscles

Hamstrings Glutes

Secondary Muscles

Erector Spinae

Muscle Groups

Legs Glutes Back

Mechanic

Compound

Risk Areas

Erector Spinae

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